Humid morning but conditions were fairly good for the mid week mini base ride. Vlad and I rode up to Mt. Kurring-Gai before heading back to the highway via Bobbin Head. Thank God we only performed the single effort up the 4km hill, as I was certainly in no mood for hill reps. Legs have been feeling pretty weak the past few days and I was concerned as to how I would ride this morning, however I tried to hold a higher cadence and in the end I felt pretty good.

Vlad was riding like an animal, setting a blistering pace as we returned down the Hwy. Stopping at the traffic lights at Mona Vale Rd, I found a golf ball! Maybe not so exciting for some, but I have been meaning to get one to roll my foot over for some self massage. Reached Northbridge after 60km so I completed 4 x reps along Sailors Bay Rd (including the short hill) to make up the 75km.

TRAINING:

AM: 2h 20min ride (75km). Avg HR 144BPM (174MAX). Avg Spd 32kph.

PM: Swim Session (3km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 10 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)